We start with some big changes in Kona and St. George. Then we get into the last weeks before a ton of Fall Races…. What should you be working on, thinking about, and not thinking about? Is there still time to get faster? Should you work on your run or bike or swim more? How does it balance? Are you practicing to be good at “slow?” How long should you run before the Ironman? How long should your taper be? And are you prepared mentally to handle the inevitable pain? 

Topics:

• Fat Caliper 
• Kona Moves
• St. George back to back Worlds
• Auto births for Olympians
• Kona Slot Backlog 
• Mike’s 5 1/2 week focus to Chattanooga
• Best time of the year to work on running?
• Not all months are created equally
• How often do you need to Run Long?
• Short Taper 
• Your taper should reflect your work
• Why the swim and bike helps your run
• How far should you run before Ironman?
• Understanding deep fatigue 
• Athletes tend to forget about the “fast” part
• When we “practice” our slow mile pace
• Dry needling
• Biking your ability
• You got what you got 
• The point is to finish as fast as you can
• How do you handle the PAIN?
• Big Problem of your race
• You don’t sign up to hit the “off switch”
• Pain vs. Discomfort 

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  Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com